Ex-military. 5’11” (180 cm), 92 kg. Mission: lower body fat while maintaining/building lean mass—strength + cardio, year-round. 🎯 Mission Objective - Keep the bar heavy, lungs efficient, and the waist tight. - No scale obsession—use mirror, waist, performance. - 🗓 Training Stack (8–10 weeks, repeatable) Day 1 – Lower (Strength + Power) - Back Squat 5×5 (RPE 7–8) - RDL 4×6–8 - Split Squat 3×10/leg - Sled Push 10 min wave pacing - Day 2 – Conditioning (Engine) - Zone-2 LISS 40–50 min @ 120–135 bpm (nasal breathing) - Optional 10-min core circuit - Day 3 – Upper (Strength) - Bench Press 5×5 - Weighted Chin or Chest-Supported Row 4×6–8 - Incline DB Press 3×8–10 - Face Pulls 3×15 + Hammer Curls 3×12–15 - Day 4 – Conditioning (Speed) - Row/Bike: 10× :40 hard / 1:20 easy (RPE 8).If sleep/stress sub-par → swap for 30–40 min Zone-2. - Day 5 – Lower (Hypertrophy) - Front Squat 4×8–10 - Leg Press 3×12–15 - Ham Curl 3×12–15 - Calves 3×15–20 - Day 6 – Upper (Volume + Shoulders/Arms) - Landmine Press 4×8–10 - One-Arm Row 4×10–12 - Lateral Raise Giant Set 3 rounds (raise/partials/hold) - Rope Pushdown ↔ Cable Curl 3×15–20 - Day 7 – Active Recovery - 8–12k steps, mobility, light breath work - Deload every 4th week (−25–30% volume). Keep steps/LISS. 🍽 Nutrition Rules (lean without shrinking) - Protein: ~2.2 g/kg → 200–210 g/day - Fat: 0.8 g/kg → 70–75 g/day - Carbs: Periodize around training; higher on lift days, lower on rest days. - Hydration: 3–4 L/day + electrolytes; consistent sodium. Simple plate method (if not tracking):2 palms protein • 1–2 fists veg • 1 cupped-hand carbs pre/post training • 1 thumb fats per meal. Refeed every 10–14 days if performance dips: +300–500 g carbs that day, fats low. 🧪 Supplement Protocol (Gym Squad) (Education only; follow labels. If using any research compounds, proceed only with informed medical oversight.) Daily Foundation

🧨 CHEST GIANT SET – The Anabolic Avalanche Rest: Only after completing all exercises (giant set) – rest 90-120 secondsRepeat: 4 roundsTempo: Controlled eccentric (3s down), explosive concentric (1s up)Gear up: This is the perfect session to stack Sweet Mary Jane for lean mass + Radders TLB 150 for anabolic firepower. 🔥 Giant Set (No rest between exercises) 1. Incline Dumbbell Press – 10–12 repsTarget the upper chest shelf. Heavy and hard. 2. Flat Barbell Bench Press – 8–10 repsPower move. Push heavy. Full range. 3. Low-to-High Cable Flyes – 12–15 repsStretch and squeeze. Target upper-inner pecs. 4. Push-Up to FailureFinal burn-out with bodyweight. Chest must be torched. 5. Incline Dumbbell Squeeze Press – 10 repsCrush dumbbells together the entire time. Maximum inner chest engagement. 6. 💥 TRICEP FINISHER – The Horseshoe Hammer Rest: 90 sec between roundsRepeat: 3 roundsStack Tip: Add MAG-NIFICENT for enhanced muscular contraction & recovery. ⚡ Giant Set 1. Close-Grip Bench Press – 10 repsPowerload the long head. 2. Overhead Dumbbell Extension – 12 repsFull stretch and drive. 3. Rope Pushdowns – 15–20 repsExplode down, pause hard, control up. 4. Dips (Assisted if needed) – To failureElbows tight. Lock out for the peak squeeze. 5. 🧠 Coach’s Tip: For sky-high energy and laser-sharp focus, take Roidzs Pre Workout Smash It Up 20 mins pre-training. You’ll explode through every set like a freight train on fire.

The Cowboy Cut — 8 Weeks 1) The “3-2-1” Training Plan (simple + joint-friendly) 3 full-body lifts • 2 easy cardio sessions • 1 long walk dayAll sessions 45–55 min. Log every set. Mon — Full Body A - Goblet squat to box (or hack/leg press) 4×8 - DB bench press 4×8 - Chest-supported row 4×10 - Farmer carries 4×30 m - Calf raises 3×12 Wed — Full Body B - Trap-bar deadlift (or RDL) 4×6 - Seated shoulder press (neutral grip) 4×8 - Lat pulldown (neutral) 4×10 - Cable woodchop 3×12/side - Reverse sled drag 6×40 m Fri — Full Body C - Belt squat (or box squat) 4×8 - Incline DB press 4×8–10 - One-arm DB row 4×10/side - Hip hinge back-extension 3×12 - Sled push 6×30 m Tue & Sat — Zone-2 cardioBike/row/tread incline 30–40 min at 120–135 bpm (you can talk).Sun — Long walk 60–75 min at any pace. Progression: When you hit the top of the rep range with solid form, add a small plate next week. Keep RPE ~7–8 (no grinders). 2) Nutrition: The “Plate Code” Target calories to start: 3,100 kcal/day (≈9–10 kcal/lb).If waist or photos don’t change after 14 days, drop 200 kcal (from carbs first). Daily macros (easy ranges): - Protein: 200–220 g - Carbs: 300–350 g (higher on lift days, lower on cardio day) - Fats: 80–90 g Plate Code at each meal - 2 palms lean protein (beef, chicken, eggs, Greek yogurt, whey) - 2 fists veg/salad - 1 cupped hand carbs on non-training meals; 2 cupped hands carbs pre/post-lift - 1 thumb healthy fats (olive oil, avocado, nuts) Example day - Breakfast: 4 eggs + 2 egg whites, mushrooms/tomatoes, 2 slices sourdough - Lunch (pre-lift): 200 g chicken, 250 g rice, big salad, olive oil - Post-lift: whey shake + banana + rice cakes - Dinner: 250 g salmon, potatoes, green veg, olive oil - Snack (if needed): Skyr + berries + honey Hydration: 4–5 L/day + electrolytes. Keep salt intake consistent. 3) Supplement Stack (simple, effective, label-compliant) All Gym Squad–aligned; no grey-area stuff needed to make progress.

Profile: 5’11 (180 cm), 95 kg • Goal: get lean, retain muscle, protect joints, and keep the heart engine strong.Style: Low-risk movements, smart volume, relentless consistency. 1) Training Blueprint (8-week block, then repeat) Weekly layout (4 lifts + 2 cardio + 1 recovery) - Mon – Lower A (knee/hip-safe strength) - Tue – Zone-2 Cardio (heart health) - Wed – Upper A (push/pull strength) - Thu – Mobility + Core (30–40 min) - Fri – Lower B (hinge focus) - Sat – Upper B (volume + delts/arms) - Sun – Zone-2 or Walk Progression & safety - Add 1–2 reps before adding load. Keep most work RPE 6–8; no grinders. - Deload Week 4: volume −25–30%, keep movement quality high. - If a joint nags (>4/10), swap to the easier variation (SSB, box height up, neutral-grip pressing). 2) Conditioning For a Strong Heart - Zone-2 2–3×/wk (as above). - Optional VO₂ booster (only if pain-free & well-recovered): 6–8 rounds of 30 s hard / 90 s easy on bike/row once weekly. Keep form pristine. 3) Nutrition (lean while preserving muscle) - Calories: start ~2,600–2,750 kcal/day (≈ 27–29 kcal/kg). - Macros: - Hydration: 3–4 L water/day + electrolytes on training days. - Meal timing: 4) Supplement Protocol (Gym Squad) Label-compliant suggestions; always consult your clinician if you take meds or manage conditions. Foundation (daily) - Swole Creatine — 5 g/day (any time) for strength, performance, and cognitive support. - Omega-3 (EPA/DHA) — 1-2 Capsiles a day with meals for heart/joint support. - Vitamin D3 + K2 — per label with food (dose to labs). - Magnesium glycinate — 300–400 mg 60–90 min pre-bed (sleep/CNS). - Electrolytes — pre/intra on training days. Performance & retention (stim-sensible) - Freak of Nature (Natty: Laxogenin + Ecdysterone + Bulbine) — per label AM/PM for 8 weeks to support protein synthesis and “hardness” while cutting. - Pre-workout options:

So a member has asked for a full on Bicep workout that will leave him disabled for days. He asked so I did! This is for advanced lifters only. Warm-up: - 5–10 mins light cardio + mobility - 2 sets of light DB curls to get the elbows and tendons firing - 1. Barbell Cheat Curls → Strict Curls (Mechanical Drop) - 4 working sets - 6–8 heavy cheat curls immediately followed by 6–8 strict reps with the same bar (reduce weight if needed) - Rest: 2–3 mins 👉 Use body momentum for the first reps, then lock it down strict. Pure savagery. 2. Incline Dumbbell Curl (Stretch Position Focus) - 4 sets × 10–12 - 3 sec eccentric, full stretch at bottom - Rest: 90 sec - 👉 The stretch under load is what separates the beasts from the boys. 3. Hammer Curl Giant Set (3 Angles) No rest between grips, 4 rounds total: - Neutral hammer curl × 10 - Cross-body hammer curl × 10 - Reverse grip hammer curl × 10 - Rest: 2 mins after the giant set 👉 Forearms, brachialis, and bis — all fried. 4. 21’s (Classic Arm Murder) - 3 sets total - Bottom half curl × 7 - Top half curl × 7 - Full ROM × 7 - Rest: 90 sec 👉 If your arms aren’t on fire, you did them wrong. 5. Cable Curl Burnout (Double Drop Set) - Pick a weight you can do 12 strict reps with. - Do 12 reps → drop weight → 10 reps → drop again → AMRAP. - 3 rounds total. 👉 Continuous tension = nasty pump. 6. Finisher: Isometric Hold - Grab heavy dumbbells, hold a curl at 90° until you literally can’t. - 2–3 sets, max time. 💀 Warning: Expect crippling DOMS, Popeye forearms, and the inability to shampoo your hair for at least 48 hours.